Hey love, let's do a five minute stress routine
to get those middle splits.
Let's do it.
(upbeat music)
Okay, go ahead and begin in a second position.
We'll do a little bit of cardio
because you always want to be warm before you stretch.
We'll go plie and lift.
While we're doing this,
we are keeping our spine vertical.
We are getting into our hips
which is what we need for our middle split.
So it's kind of a
win-win, if you will,
warm up and diving into that muscle group.
Good, now let's go, plie.
Rise up.
Plie.
Keeping the arms in front of the body
to start to engage the core.
And up, good,
and down,
and lift,
and down,
and lift,
down.
And lift, let's hold this last one,
up, arms to a T, pulse
and two,
and three,
and four, we got it, five,
six,
seven,
eight,
hold it up, one,
fight the urge to fall.
Shoulders down.
Six,
seven,
eight,
cross it over and drop.
So we're already kind of getting into our hip flexors.
As dancers, when you're in this position,
you want to push your knees back with your elbows.
You want to breathe it in.
(exhales)
Good.
From here, we're going to go ahead
and shift into our lunge on the left side.
So you're going to shift your weight,
stretch it over, lunge.
We're getting into her hip flexor, okay.
There's a straight line from that front knee
down to the front ankle.
We're sending the back foot as far
to the back of the room as possible.
Drop the knee to the floor,
press up tall.
Tuck the pelvis underneath.
We're getting into those hips.
Reach the arms up high and stretch back, two, three, four
Good.
And release it down.
Tuck the back toe,
let's flip to the front.
If you are someone who's not all the way down,
that's okay.
Hold the line of the stretch.
Always modify to fit your body
but try to maintain the integrity of the stretch, okay.
Shift over to the other side.
Let your booty sink towards the floor.
Point those toes.
Take a deep breath here.
We're working on those adductors, that inner thigh.
From here, we're going to shift over to that right side
and hold in this lunge.
Again, straight-line front.
Knee to front ankle.
Shoot that back foot out.
Plant your hands down
to give yourself some stability.
Drop the knee to the floor, press up nice and tall.
Tuck underneath,
tuck, tuck, tuck your booty.
Drop your shoulders away from your ears.
Reach up, two, three, four,
arch.
Good, and bringing it down.
Beautiful, from here,
just make your way to a seated position
into your butterfly.
Sit up nice and tall.
We're going to get into that kind of IT band
as well as as abductors.
Stretch all the way forward.
I like to clasp my fingers and put them over my feet
just to give myself something to hold on to you.
Beautiful, now crawl those hands out.
Hold the one, two, three, four,
five, six, seven and eight.
Beautiful.
Bring the knees together.
Go ahead and swivel to lay onto your stomach.
Hug your knees into your chest or into your booty.
Excuse me.
Place those forearms down to the floor.
Do not let yourself sink.
Push up up, up.
Externally rotate those feet
and those legs
into your frog position.
It doesn't matter if your feet touching.
Holding it here, we're going to place the feet down
and crawl back
to push.
Good, a little bit of dynamic movement into your low frog.
Bringing it up into a raised frog.
Gorgeous.
And back down.
Good dancers, bring the legs back together,
shift onto your booty again.
Take those legs in front of you.
Let's open to a half center.
From here, arms raise up to the sky
and fold forward,
maintaining a vertical back
and not rounding over, vertical.
Long, long, long reach,
and up two, three, four.
Long, long, long reach
and up two, three, four.
Open up to your widest second.
Widest second while still maintaining straight legs,
and your sits bones on the floor.
Trying not to create space underneath.
We're going to crawl forward.
Good, and then crawl it back.
Crawl forward a little further.
Crawl it back, last time,
as far as you can possibly go.
Holding it, 10,
nine,
eight, seven,
push yourself outside of your comfort zone.
Four,
three,
two, one,
slowly bring it up very gently.
Bend the knees in,
take a deep breath.
Great job.
Great job dancers.
That is kind of your bite-size middle split stretch routine
that you can do maybe when you're like
taking a break at work,
or your on vacation and you don't have time to do this like
full blown flexibility training moment.
That's okay.
Take this time to kind of activate those muscle groups
that you need for your center splits, okay.
Dancers, let me know in the comments
what else you want to see on this channel.
We love, love, love, creating content for you.
You are all so sweet
and it's been amazing watching all of you dance with us.
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at Dance with Miss Auti.
(upbeat music)